This keto, low-carb-friendly Instant Pot chili with squash is delicious and super easy to make! You can make it in the Instant Pot or on the stovetop. With only 12 net carbs per serving, this chili makes it easy to stay within your carb goals for the day!
Instant Pot Chili for the Entire Family
One thing I love about this recipe is that, if you’re keto and your spouse or children aren’t, you can separate portions and add beans to their portions for a more traditional chili! I love meals like this because I don’t have to prepare two different dishes for the same meal.
How to Customize
First, most winter squashes are delicious in this Instant Pot chili! Acorn squash, butternut squash, kabocha squash, and pumpkin are all excellent choices.
You can also customize the seasonings and meat that are in this chili! If you have a special chili spice blend, add that in place of the spices. For meat, use ground beef, turkey, or chicken. Textured vegetable protein is a great replacement for the meat if you’re vegan or vegetarian!
If you’re low carb, I would suggest serving this chili with avocado and cheese for some healthy fats.
This low carb, high protein lasagna recipe is a great option for those following keto or a low-carb diet! It’s super high in protein, contains healthy fats, and is customizable to your unique diet and palate!
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Lasagna Pasta
This recipe uses a combination of zucchini “lasagna” and green lentil lasagna pasta. Following this recipe exactly gives you 22 net carbs per serving. However, if you’re looking for an even lower carb option, swap out the layer of green lentil lasagna pasta for a layer of zucchini lasagna, and that will lower the net carbs to 15.5!
If you’re new to low carb, I really recommend using the green lentil pasta because it helps with the transition. It also adds protein and structure to the lasagna!
How to Customize
You can customize the vegetables, seasonings, and meat that are in this lasagna! For example, I love adding mushrooms, onions, and red pepper flakes. You can use ground beef, turkey, or chicken. The options are practically endless!
What Is Nutritional Yeast and Do I Need It?
Nutritional yeast is a deactivated yeast. It’s a yellow powder that is dairy-free, sugar-free, gluten-free, and sodium-free! It’s also high in protein, fiber, and Vitamins B1, B3, B9, and B12 (or niacin). This is important when you’re on a dairy-free diet because, in a typical American diet, much of our B12 comes from dairy. Because it replaces cheese in this lasagna, I do recommend using it–otherwise, you just have a vegetable casserole!
These delicious sourdough turnovers are easy to make and much better than store-bought! Because the filling is so versatile, this recipe is great for individuals on special diets, including sugar free, vegetarian, and even vegan–just make sure your crust is vegan.
Part of what makes this recipe so great is that the filling is your favorite jam, jelly, preserve, marmalade, or pie filling! It can be store-bought or prepared and canned at home by you! My family loves turnovers with my lower sugar orange marmalade, no sugar added blueberry jam, and apple pie filling or jam, but the possibilities and variations are truly endless.
Turnover Pie Crust
As I mention in my sourdough pie crust recipe, I prepare batches ahead of time and freeze them for a later use. Every Pi Day, which falls on March 14th every year, I set a prepared, frozen pie crust in the refrigerator to thaw so all I have to do is roll the dough out, add filling, and bake! Another reason I use sourdough pie crust is because sourdough has so many benefits, which you can read about here!
If you don’t have a sourdough starter or just don’t want to make pie crust, you can use pre-made pie crust or your favorite pie crust recipe.
This sourdough discard pie crust comes together quickly and stores well in the refrigerator and freezer! I like making a double (or triple!) batch and freezing it for later use.
If I’m being honest, I don’t love making pie crust. I don’t like the feel of butter, and I really don’t like cleaning greasy butter off of dishes. But that’s what makes this method so great! I save up my discard so I can make a large batch. Then, I can make a couple of pies without having to deal with the butter mess to make another pie crust!
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Vegetarian Option
To make this recipe vegetarian, simply use plant-based butter!
Cold Butter, Cold Discard, Cold Water
The secret to deliciously flakey pie crust is cold everything. This keeps the butter from melting, which is what makes the flakes!
As I said before, I don’t like the feel of butter, so I use my 8-cup capacity food processor to grate it! Just attach the shredder plate and you can quickly grate your butter–mess-free! This also helps keep your butter cold because it isn’t melting all over your hands while you’re trying to grate it.
Why Make Pie Crust for Pi Day?
Another reason I like making a large batch of pie crust is because March 14th is Pi Day. For some reason, I tend to forget until–you guessed it–March 14th, and then I don’t have time to make pies to share with friends and family. But now that I have pie crust in the freezer ready to use at any given moment, I just set it out that morning and it’s ready to bake and share later that day!
In case you don’t remember from math class, pi is a mathematical term that represents the ratio of the circumference of a circle to its diameter. This number is 3.14159, or 3.14 rounded!
Honestly, math has never been my strong suit and the only reason I know March 14th is Pi Day is because it’s an excuse to make (and eat) pie! Now, there are some pi enthusiasts (i.e., math nerds) who think pie should only be served on Pie Day, which is on January 23rd, and not on Pi Day, which is March 14th. But, in my opinion, every day is a good day to eat pie! And every day is a great day to spoil your friends and family with a yummy, homemade dessert!
Recommended Products
I highly recommend using pie crust shields. This crust browns (and then burns) particularly quickly if the edges aren’t protected. I put the pie crust shields on before baking and take them off when I have about 10-15 minutes left so the edges can brown slightly.
With Saint Patrick’s Day just five short days away, now is the time to start brining your corned beef! This recipe is requires just little early preparation and is cooked in the Instant Pot. It’s quick and easy and cleanup is a breeze, with all of the cooking being done in one single pot!
Why Make Your Own Corned Beef?
The decision to brine my own beef instead of buying it from the store came about once I did a deep dive into nitrates. Sodium Nitrate is a preserving agent used to prepare most corned beef that you can buy in the store. It’s also what gives corned beef that bright pink color. Studies show that consuming sodium nitrate may be linked to cancer (and another link), kidney abnormalities, heart disease, thyroid issues, and diabetes.
While some people prefer the pink color, I won’t miss it. And I don’t mind preparing a brining solution a few days in advance to avoid the potential risks of sodium nitrate!
It’s almost St. Patrick’s Day and that means cabbage will be going on sale at grocery stores! This is a great opportunity to purchase a couple of extra heads of cabbage and make sauerkraut! Homemade sauerkraut can be canned, but it can also store in your refrigerator for months. I prefer to store mine in the refrigerator if possible to avoid heating and potentially killing the naturally-occurring probiotics.
Why Make Homemade Sauerkraut?
Homemade sauerkraut differs from store-bought in three important ways:
Pasteurization/canning – most store-bought krauts are treated with heat to eliminate bacteria culture before being canned and are heated during the canning process. Both of which compromise the naturally-formed probiotics that make sauerkraut so good for you to begin with!
Pickled vs. fermented – another thing to watch out for in store-bought sauerkraut is sauerkraut that isn’t actually fermented but is pickled instead! The ingredients in a fermented sauerkraut should be cabbage, salt, and maybe water, but definitely no vinegar.
Because sauerkraut is so easy to make, you won’t go back to store-bought!
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What Do I Need to Make Sauerkraut?
You will need jars, lids, cabbage, salt, a tool to tamp the kraut down, and a weight that will fit into your jar(s).
Stainless Steel Sauerkraut Tamper – I love this tamper! It is stainless steel, so it won’t retain flavors or harmful bacteria and is dishwasher safe! You can also use a wooden spoon to tamp the kraut down, but I really recommend investing in a tamper.
Lids for wide-mouth jars – Standard, two-piece mason jar lids will work, but you will need to open your fermenting jars daily to “burp” the jar and allow the fermenting gases to escape. That’s why I like using lids designed for fermenting! I can truly set-and-forget because the lids will allow gases out without allowing contaminants in.
Weights for wide-mouth jars and weights for regular-mouth jars – If you’re packing your sauerkraut into a wide-mouth jar, you can use a clean, water-filled, quarter-pint jar to act as a weight. However, if you’re using a regular-mouth jar or if you’re going to be fermenting very often, I really recommend purchasing weights designed for fermenting. They’re so easy to use, easy to clean, and don’t require using a jar that you could be canning in!
Recipe Video
Instructions
Remove outer cabbage leaves, reserving a couple. Wash the reserved leaves and the cabbages well.
Chop 5 pounds of cabbage into chunks that will fit in your food processor chute.
Attached your shredding plate to your food processor and shred all 5 pounds of cabbage.
Add cabbage to large bowl.
Sprinkle 3 tablespoons of canning and pickling salt onto cabbage. NOTE: You can use any salt you have on hand–just make sure it isn’t iodized and doesn’t contain any anti-caking agents.
Massage the salt into the cabbage until the cabbage begins producing a liquid.
Let sit for 15 minutes.
After 15 minutes, pack cabbage into glass mason jar(s).
Using a pounder or tamper, tamp down the sauerkraut after a few handfuls to ensure it is well-packed and does not contain any air bubbles.
Fold the reserved cabbage leaf to about the size of the largest part of your jar and pack it on top of the shredded cabbage.
Place a weight on top of the cabbage leaf to keep it and the shredded cabbage under the brine. You may use a glass weight, like the one linked above, or fill a clean, quarter-pint jar with water to act as a weight.
Screw on a lid of your choice and let sit on a countertop for 7-10 days.
If you’re using a two-piece lid, unscrew the lid to “burp” your jar every day to ensure gases don’t build up. If you’re using a lid designed for fermenting, you can let your jar sit undisturbed.
After 7 days, remove the lid, weight, and cabbage leaf and taste your sauerkraut.
If the taste is to your liking, can according to the instructions in your canning book or on the National Center for Home Food Preservation website or store in your refrigerator.
If you prefer a more sour kraut, put the cabbage leaf and weight back in, put the lid on, and let sit out on your countertop another 7-10 days, tasting every 3-7 days until desired taste is reached.
When it comes storing food long-term, the best course of action is to store them in sealed Mylar bags! Dry goods that contain very little moisture can be successfully stored for up to 25-30 years or longer, including sugar, oats, white rice, dry beans, ground coffee, and wheat berries.
NOTE: If storing sugar, do NOT add an oxygen absorber. It will make the sugar extremely hard.
Long-Term Food Storage Materials
To store food long-term in Mylar bags, you need Mylar bags, oxygen absorbers, and an impulse sealer or another way to seal your Mylar bags. Some people report success using a hair straightener or a clothes iron.
When it comes to Mylar bags, you want quality! You can find cheap Mylar bags, but they are often thin or not durable enough to store food long-term. One of my favorite brands to purchase Mylar bags from is Wallaby. They often have discounts, bundle packs, and even free oxygen absorbers with purchase! I’m not sponsored by them nor do I receive anything in return for promoting the brand. I just love the products!
Help! My Mylar bag is full of air!
If you have a Mylar bag that you filled with dry goods, added an oxygen absorber, sealed, and it is still puffy, have no fear! This is completely normal!
Oxygen absorbers only absorb, you guessed, it, oxygen! And the air we breathe is only about 21% air. So your sealed Mylar bag may be completely free of oxygen but still contain air, and that’s okay. To prevent this, press as much air out as you can before sealing. Some people even go as far as to use a vacuum to suck out excess air!
Is it enough?
If you want to protect your food from pests, such as mice, it is a good idea to go the extra mile and store your sealed Mylar bags in food grade storage containers. Some people have reported mice chewing through even food grade containers, so, if you live in an area where mice are rampant, you may want to opt for a glass or metal option with a locking lid.
How many oxygen absorbers do I need to put in my Mylar bag?
The chart I use to help me determine how many oxygen absorbers are needed for any particular Mylar bag can be found at this link.
However, you can never add too many oxygen absorbers! It is always okay to err on the side of caution and add extra absorbers, as the recommendations on the list are intended for individuals at sea level altitude or lower.
How To Video
Instructions
First, ensure you have Mylar bags, oxygen absorbers, a way to seal your Mylar bag, labels, and the dry goods you’re going to fill your Mylar bags with.
Fill your Mylar bag or bags with your dry goods. It’s a good idea to fill all of the bags you’re going to use in this step, as you’ll need to work quickly once you open your oxygen absorbers.
Write your labels and label your Mylar bags. Make sure to complete this step before sealing!
Working quickly, add suggested amount of oxygen absorbers to your Mylar bag(s). If using sealable Mylar bags, press any excess air out before sealing.
Using your heat-sealing mechanism, seal each Mylar bag.
Gently pull the top apart to ensure a good seal and to check for any gaps indicating that the Mylar bag did not completely seal.
If there is no seal or if you see any gaps, use your heat-sealing mechanism to seal the bag until no gaps remain.
Store sealed Mylar bags in a glass, metal, or food-grade container.
This kind-of-grownup version of green eggs and ham is such a fun way to celebrate Dr. Seuss Day, which falls on his birthday. The best part is that this recipe is dye-free, full of protein, and completely customizable when it comes to the veggies!
If you prefer, you can easily turn this green eggs and ham recipe into an omelette instead of a burrito. Just fold your veggies into your green eggs instead of cooking them first and rolling them into a tortilla.
Why Dye Free Green Eggs and Ham?
There are many articles about the effects of consuming food coloring. Green food coloring specifically has been linked to hyperactivity in children, cancer, allergies, and asthma. When given the option, I’ll always choose dye free!
The Best Tortillas for Green Eggs and Ham Burritos
If you use extra large, 12″ tortillas, this recipe will make about two burritos. However, they are massive burritos, and I couldn’t finish a whole one in one setting! If you go with the smaller, 8″ tortillas, this recipe will make about 4-6 burritos and are a better option if your making this recipe for children.
How to Customize This Recipe
You can customize this green eggs and ham recipe by using your favorite vegetables, cheese, and sauce or salsa! Some great veggie options are mushrooms, onions, bell peppers, and tomatoes. You can be really creative with sauces/salsas! A fruity, habanero salsa would be delicious or, for a milder heat, just a plain tomato salsa. I served mine with a jalapeno sauce and Tabasco on the side!
My mom’s pumpkin bars have always been a favorite, even among those who don’t like pumpkin! When I discovered that pumpkin could be dehydrated, I knew I had to make Pumpkin Bars in a Jar. These will store in vacuum sealed jars or mylar bags for years, are so easy to make, and only require the addition of 3 liquid ingredients before baking! They also make great gifts!
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How do I dehydrate pumpkin puree?
If you want to dehydrate your own pumpkin puree, check out this post that gives step-by-step instructions! If you’re a visual learner, check out this YouTube video demonstrating how to dehydrate pumpkin puree!
What if I don’t have dehydrated pumpkin?
If you don’t have dehydrated pumpkin or don’t want to dehydrate pumpkin, you can replace it with 1 cup of pumpkin puree. If you’re planning on making these pumpkin bars in a jar, then leave out the puree and add it in with the other “wet” ingredients.
Icing
There are two types of people–those who love cream cheese icing and those who don’t. Unfortunately, my husband is the first type of person, and I am the second type of person (haha!). Luckily, these pumpkin bars taste great with cream cheese icing or, my personal favorite, a simple glaze! If you want to make a delicious glaze for your pumpkin bars, you can find my favorite glaze recipe here.
This pineapple habanero jam is perfect for the spice-lovers in your life! You can also modify the heat if you’re not quite brave enough to use an entire 1/2 cup of habanero peppers, and I’ll explain how to do that later in the post!
One of my best sellers is Habanero Gold Jelly, which is a Ball recipe. While it is absolutely delicious, it is also chock full of sugar. One half-pint jar contains about 200 grams of added sugar! This recipe is great if you’re looking for a lower sugar option, with only about 67 grams of sugar in one half-pint jar!
How to Use Pineapple Habanero Jam
A very common way to use habanero jam is over cream cheese as a sort of dip/topping for crackers. But there are so many ways to use it! Here’s a list of my customers’ favorite ways to use pineapple habanero jam:
Over baked salmon
A baste for ribs or any kind of BBQ
A sauce for wings
A glaze for pork chops
On cornbread
A replacement chili sauce dip for egg/spring rolls–mix with a little vinegar to make it saucier
A mix in for a piña colada
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Supplies to Make Pineapple Habanero Jam
If haven’t read my post about my favorite canning supplies, I recommend taking a look for items that will make canning this recipe easier! One of the products featured in the recipe is this awesome pineapple corer that not only cores your pineapple but slices it too!
You also need Pomona’s Universal Pectin for this recipe, which is formulated specifically for low- or no-sugar canning recipes. Since I use Pomona’s quite often, I purchase the pectin powder in bulk. You can find it here.
I also highly recommend purchasing either a steam canner or the Ball freshTECH Electric Water Bath Canner and Multi-Cooker, if you are interested in another way to save stovetop space or if you have a glass stovetop and don’t want to put a heavy canner on top of it. I use it exclusively for anything I water bath can. The best feature of this canner is that is can easily hold 12-14 half-pint jars!
Reducing the Spice
If you prefer a milder jam, swap a portion of the habanero for yellow or orange bell peppers. It is safe to swap pepper varieties. However, you must keep the amount the same. So, whatever peppers you choose to use, make sure you’re only using 1/2-cup-worth of peppers total in the recipe.
If using fresh pineapple, core 4-cups-worth of pineapple. Put in a food processor with the juice from the pineapple and pulse until pineapple is crushed consistency. If using canned, crushed pineapple, continue to next step.
Measure 4 cups of crushed pineapple and put in large stockpot.
Add 1/2 cup of finely diced habanero peppers, 1/3 cup bottled lemon juice, and 2 1/2 teaspoons calcium water (from the Pomona’s Universal Pectin packet).
Bring mixture to a boil.
While waiting for mixture to come to a boil, combine 1 1/2 cups sugar and 2 1/2 teaspoons Pomona’s Pectin powder in separate bowl.
Once mixture comes to full boil, slowly add in sugar and pectin mixture. Stir 1-2 minutes and remove from heat once the mixture comes up to a boil.
Store jam in refrigerator or continue with canning instructions.
Canning Directions
Fill clean, warm jars with jam mixture, making sure to leave 1/4-inch headspace.
Debubble and double-check headspace. Add more mixture, if needed.
Clean jar rim off to ensure no jam is on it.
Put a clean lid on and screw on band until fingertip tight.
Put in water bath canner.
Fill remaining jars until mixture is gone. About 4-5 half-pint jars.
Water bath process for 10 minutes, adjusting for altitude.
Remove jars and set on towel or wooden cutting board to cool for 12-24 hours.
Remove bands and check seals. If any jars failed to seal, store in refrigerator and use first.
